HIIT Workout

If you have any questions on how to do this, please ask, I tried to just post a workout!

DO NOT DO THIS AS A STARTER WORKOUT. IF ANYTHING HURTS DO NOT DO IT!

TABLE 18.1
Relationship Between VO2 max, HRR, MHR, and RPE
% VO2 Max	% HRR	% MHR	RPE
50	50	66	0	Very Light
55	55	70	1
60	60	74	2	Light
65	65	77	3
70	70	81	4	Somewhat Hard
75	75	85	5
80	80	88	6	Hard
85	85	92	7
90	90	96	8	Extremely Hard
95	95	98	9
100	100	100	10	Absolute Maximum
Adapted from page 493 Essentials of Strength and Conditioning Third Edition

PART ONE : Determine HR Range

Fartlek Training/Wave training

Calculate two ranges Low: 81% Hi: 92-96% (you can also use a LOW of 4 and a HIGH of 8)

220 – age =X

X*.81 = ____________________

220 – age =X

X*.92 = ____________________

X*.96 = ____________________

PART TWO: Work –Out : HIIT/Fartlex/Wave

Warm-Up:  Toe Touch, 10 Tuck-Jumps, 30 jumping Jacks

Work-out Directions:

There are 5 stations

Each station has both a HI and a LO intensity exercises (use numbers from above)

Each exercise should be executed for 2 minutes

During HI intensity you should achieve your peak or HI HR

During LO intensity you should maintain your LO HR

After completing your station you will have approximately 10 seconds to get set up at the next station.

If you finished the last station on HI the next station should be done on LO

MY HI HR IS: _______________________ RPE:________________

MY  LO HR IS:_______________________ RPE:________________

If you can tolerate it, repeat as many stations again that you can tolerate. This is a 20-40 minute routine (depending on your tolerance).

 STATION ONE:

HI: Stair Toe Taps

LO: Overhead Wide Grip Press

STATION TWO:

HI: Alternating punches with Squats (use resistance bands or cables)

LO: Lateral Lunges

STATION THREE:

HI: Side Lateral Steps with no weight exchange

LO: Medicine Ball Toss

STATION FOUR:

HI: Target Lunges with Hop Backs

LO: Resistance Band Pulls

STATION FIVE:

HI: ARC Trainer Sprints

LO: ARC Trainer low

PART THREE: Explanation

When employing resistance exercise consider the joint movements applied during exercise and make sure you are trying to balance them. Using repetitive joint movements in a routine may fatigue musculature so that the remaining exercises become impossible. Consider the exercises chosen for the above routine:

•          Stair Toe Taps : Hip and Knee Flexion (passive)

•          MB, BB, DB WG Overhead press: Shoulder Abduction

•          Cable Wide Alternating Punches with Squats: Shoulder H. Flexion, Hip Extension

•          Slide Board Laterals: Hip Adduction

•          Lateral Steps with no weight exchange: Hip Extension/Adduction

•          MB Toss: Shoulder Flexion

•          Target Lunges with Hop backs: Hip Abduction, Ankle Plantar Flexion

•          Resistance Band Pulls: Shoulder Extension/Horizontal Extension

HIIT / Fartlek / Wave Training

–Frequency: 1- 2 times per week

–Duration: 20-60 min

–Intensity: Target heart Rates between two ranges Low: 81% Hi: 92-96%. In other words, between  LSD and pace/tempo training( 75-90%) easy running with short fast bursts of running

–Benefits: VO2 max, increased lactate threshold, improved running economy and fuel utilization (i.e. weight loss).

Other Types of CV training and elicited response:

LSD or Long, Slow Distance

–Frequency: 1- 2 times per week

–Duration: 30 – 120 minutes

–Intensity: Target Heart Rate at 81% of maximum.

Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel.

Pace Tempo/ Threshold training

–Frequency: 1-2 times per week

–Duration: 20-30 minutes

–Intensity: Target Heart Rate between 85-88%; at or slightly above lactate threshold

–Benefits: improved running economy and increased lactate threshold. In other words, you can work faster for longer periods of time.

Interval Training

–Frequency: 1-2 times per week

–Duration: 3-5 minutes (with work : rest ratios of 1:1)

–Intensity: Target Heart Rate between 92-96%.  Close to VO2 Max

–Benefits: Increased VO2 max and anaerobic metabolism. In other words, more total possible work achievable in any relative period of time. So for example, I may only be able to run a mile, but now I can run that mile in 6 minutes as opposed to 10.

Repetition Training

–Frequency: 1time per week

–Duration: 30-90 s (with work : rest ratios of 1:5)

–Intensity: Target Heart Rate between 98-100%. Greater than VO2 Max

–Benefits: running speed, running economy, increased capacity and tolerance for anaerobic metabolism. Similar to interval but tapping in to the Phosphagen cycle instead of glycolysis.

Functional WHAT?

I like this exercise because it’s far more functional.

Sitting silently in the back of the group I pondered the selection of the word functional and figured I missed that part of the lecture; this physioball exercise certainly doesn’t resemble anything I would consider functional. Now, I realize that  functional is one of my least favorite adjectives that have become part of the personal training vernacular. It’s meaning enveloping anything not conventional or traditional, but certainly not functional in any real meaning of the word.

Functional training by definition should be any exercise leading to the development of a specific function. So for example, if you would like to increase your speed of running, run faster; if you would like to increase the amount of weight you can lift, increase your load; to increase power, guess what you should train for? That’s right – power. However, let’s consider the physioball. It’s an unstable surface yes, but in a manner that has no real life resemblance to function. All joking aside, when would you be lying on a bouncy unstable surface doing sit-ups? Worse yet, when would you be standing on such a surface? At least a trampoline never claimed to be more functional it was simply fun, and if you had a stint in the circus as a trapeze artist perhaps functional for those times you fell into the net.

The most common request in the gym is weight loss. Functional training for weight loss is actually quite simple. First, get your diet under control. If you need some help with meal planning a close friend and colleague of mine Alex Jamieson has a fantastic program called Week in a Weekend that can help you cook delicious, meat free meals for an entire week. Also, don’t forget that alcohol is like liquid desert and the calories add up quickly.

Second, exercise as much as possible as intensely as possible. One strategy that is effective (and fun) is high intensity interval training, or HIIT (also referred to as wave or Fartlek training). Consider a wave pattern, when you exercise you have highs and lows.  The longer you keep your intensity (based on heart rate) at a high intensity, the more calories you burn. Instead of resting in a low/recovery period do resistance training or lower intensity cardio. The only precaution here is to not do activity where the heart is below the legs (like a decline bench press or inverted push up) at high heart rates. As with all exercise, if it hurts, don’t do it!

So what and why should consumers be aware of the functional training trap? What consumers should be aware of is an inability of their personal trainer or gym expert to explain exactly why they have selected an exercise. If a trainer suggests the selection to be far more functional ask why. How does this exercise impact your ability to achieve your goals? If the explanation is over your head, it’s likely over your trainers head. Why should consumers beware of the functional training trap? Stated simply, the more confused you are, the more likely you are to re-new and stay hooked. After all if you can’t squat on a physioball that is a significant indicator that you’re lacking function….right?